WOD: Saturday, March 30th, 2019

Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 3 Power Snatches (increasing weights)
  • :15s Handstand Hold OR Plank on Hands

 

Workout: AMRAP x 24 Minutes

  • Buy In: Run the “Loop”

-Then in remaining time, AMRAP of-

  • 4 Power Snatches (115/85)
  • 8 Handstand Push ups
  • 16 Calorie Bike/Runner/Rower

*RX can sub a 200 Meter Run instead of Calories on the machines

**HSPU Scale= 2:1 Hand Release push ups

 

Cardio Option: AMRAP x 24 Minutes

  • Buy In: Run the “Loop”

-Then in remaining time, AMRAP of-

  • 8 Atomic Sit ups (25/15)
  • 8 Handstand Push ups
  • 16 Calorie Bike/Runner/Rower
Strength: Bench Press

  • Establish a one rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings